MSquared Coaching- 25 Week Beginner Sportive Training plan

Average Weekly Training Hours 05:38
Training Load By Week
Average Weekly Training Hours 05:38
Training Load By Week

The 25-week Beginners’ Training Plan is ideal for all novice cyclists, riders who want to get back to fitness after some time off the bike or those who have never previously followed a structured training plan. If you’re targeting a 60-mile (100 km) sportive in the spring, a charity ride or just want to improve your cycling fitness, it’s the perfect plan to achieve these goals.

Sample Day 2
1:00:00
Bonus Session 30-60 mins

An activity of your choice to help you develop all round fitness, strength, core stability and flexability. Remember to start all new classes slow and do not overdo it.

Sample Day 3
1:00:00
Endurance 2f (Zone 2 Ride)

Ride in heart rate zones 1-2 on gentle rolling course. Get at least 50% of your ride time in heart rate Zone 2. Avoid zones 3-5

Sample Day 6
1:15:00
Speed Skill 1b (Spin Ups)

Heart rate should stay low for all speed skills workouts. Your goal is to train correct neutral firing patterns. Stop any skill workout when you become fatigued and cannot continue with perfect technique. Ride on a flat road or trainer. Warm up for 15 mins. Slowley spin up to a max rpm over 30 secs. When you begin to bounce, back off, and then hold it for seveal seconds. Revocer completely and repeat several times. Stay Relaxed

Sample Day 7
0:55:00
CP20 test

Sample Day 9
1:00:00
Bonus Session 30-60 mins

An activity of your choice to help you develop all round fitness, strength, core stability and flexability. Remember to start all new classes slow and do not overdo it.

Sample Day 10
1:00:00
Power 1c (Short sprints)

Heart rate is not a measure you can use to guide your exercise intensity in power workouts due to the short duration of the efforts and the time lag in heart rate responce to exercise. Power measurments in watts with a power metre is a direct and imediate measure of exercise intensity and is best measure to use to guide power workouts.
Warm up well. On varying terrain ride three sets of 5 x 8-12 second sprints at cp Max with 3 minute recoveries between sprints and 5 mins between sets.

Sample Day 13
1:15:00
Speed Skill 1b (Spin Ups)

Heart rate should stay low for all speed skills workouts. Your goal is to train correct neutral firing patterns. Stop any skill workout when you become fatigued and cannot continue with perfect technique. Ride on a flat road or trainer. Warm up for 15 mins. Slowley spin up to a max rpm over 30 secs. When you begin to bounce, back off, and then hold it for seveal seconds. Revocer completely and repeat several times. Stay Relaxed

Michael Masters
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MSquared Triathlon Coaching

Michael's coaching profile speaks for itself. With a lifetime of experience in sports coaching at the very highest levels he is without doubt one of the most exciting coaches emerging on the scene.

Level 3 British Triathlon | Level 2 British Cycling Road & TT | UK Athletics Endurance Running Coach | BTF Mentor | ASA OW Swim Coach | UKAD Acredited Advisor

Michael can provide individuals with an underwater swim analysis seperate to the full range of Training Peaks coaching packages available.